(865) 377-3266
Tuesday 05.07.19
Shawn

COMPETITIVE

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

PERFORMANCE & FITNESS

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Pull-ups


Rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Continue Reading
Saturday 05.04.19
Emily

Free Class Saturday

COMPETITIVE – PERFORMANCE – FITNESS

In Teams of 3,
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower

No Rest Between Rounds

Box Brief
Today is Free Class Saturday! Bring your friends and family in at 9am for a beginner-friendly workout that all will enjoy.

Continue Reading
Friday 05.03.19
Jacob

COMPETITIVE – PERFORMANCE – FITNESS

AMRAP 20:
15 Power Snatches (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
15 Clean and Jerks (75/55)
200 Meter Run

 

Box Brief
Tomorrow is Free Class Saturday!

Continue Reading
Thursday 05.02.19

COMPETITIVE

4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Strict Handstand Push-ups

PERFORMANCE

4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Dumbbell Strict Presses (50s/35s)

HEALTH

4 Rounds:
21 Deadlifts (95/65)
150′ Walking Lunge
9 Dumbbell Strict Presses (35s/20s)

Box Brief
Reminder: Free Class Saturday is this Saturday at 9am

Continue Reading
Tuesday 04.30.19
7 AM

COMPETITIVE

Hang Power Clean
Heavy Set of 3

For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders

PERFORMANCE

Hang Power Clean
Heavy Set of 3

For Time:
21 Hang Power Cleans (115/80)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (115/80)
9 Lateral Barbell Burpees
50 Double Unders

HEALTH

Hang Power Clean
Heavy Set of 3

For Time:
21 Hang Power Cleans (95/65)
21 Lateral Barbell Burpees
150 Single Unders
15 Hang Power Cleans (95/65)
15 Lateral Barbell Burpees
100 Single Unders
9 Hang Power Cleans (95/65)
9 Lateral Barbell Burpees
75 Single Unders

Box Brief
This Saturday is the first Saturday for the month of May. Bring a friend to this Saturday’s Free Class Saturday!

Continue Reading
Monday 04.29.19
Tristen

COMPETITIVE

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

PERFORMANCE

5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)

HEALTH

5 Rounds:
20/15 Calorie Row
10 Thrusters (75/55)

Box Brief
***Free Class Saturday is this weekend, May 4th***

Continue Reading
Saturday 04.27.19
Shawn

COMPETITIVE

3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

PERFORMANCE

3 Rounds:
800 Meter Run
30 Deadlifts (135/95)
30 Lateral Barbell Burpees

HEALTH

3 Rounds:
800 Meter Run
30 Deadlifts (95/65)
30 Lateral Barbell Burpees

Continue Reading
Friday 04.26.19
Nicola & Gretchen

COMPETITIVE & PERFORMANCE

Overhead Squat
Heavy Set of 3

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

HEALTH

Overhead Squat
Heavy Set of 3

AMRAP 15:
90 Single Unders
30/21 Calorie Row
15 Overhead Squats (75/55)

Continue Reading

End of content

No more pages to load

Close Menu